For the most part my long runs are supposed to be at a 9:11 min/mile pace, my tempo runs are at an 8:30 min/mile pace and my intervals vary by the distance I’m running (1600s at 8:06 pace, 800s at 7:51 pace & 400s at 7:41 pace). I run a mile for warm up and cool down at the beginning and end of each interval and tempo run. Those miles are reflected in the distance you see listed and the average pace which is why they might appear slower than they should. I’ve debated leaving those warm up and cool down miles out to improve my average pace but I ran those miles, and I want to be sure to take credit for them.
Don’t forget to register to win the Lipton bike if you haven’t already. The contest ends at Midnight on Thursday May 8th.
| Date | Route | Type | Distance | Time | Pace |
| 4/28/2008 | 6 Mile Long Hill | Intervals (4x1200) | 6 Mi | 53:28 | 8:55 |
| 4/27/2008 | 6 Mile Long Hill | Long | 6 Mi | 56:22 | 9:24 |
| 4/25/2008 | 6 Mile Long Hill | Tempo | 6.01 Mi | 53:51 | 8:58 |
| 4/22/2008 | 5 Miles Out & Back | Intervals (6x800) | 5.63 Mi | 50:30 | 8:59 |
| 4/20/2008 | 10 Mile Lake | Long | 10 Mi | 1:33:34 | 9:22 |
| 4/16/2008 | 5 Miles Out & Back | Tempo | 5 Mi | 45:43 | 9:09 |
| 4/14/2008 | 6 Mile Long Hill | Intervals (10x400) | 5.9 Mi | 54:09 | 9:11 |
| 4/12/2008 | 8 Mile | Long | 8 Mi | 1:13:03 | 9:08 |
| 4/9/2008 | 2 Mile Loop | Easy (with Dog) | 2 Mi | 19:08 | 9:34 |
| 4/8/2008 | Home Treadmill | Intervals (misc.) | 5.25 Mi | 46:15 | 8:49 |
| 4/5/2008 | 10 Mile Lake | Long | 10 Mi | 1:31:43 | 9:11 |
| 4/3/2008 | 6 Mile Long Hill | Tempo | 6 Mi | 52:56 | 8:50 |
| 4/1/2008 | Track | Intervals | 5.91 Mi | 51:28 | 8:43 |
| Totals: Distance: 81.7 miles Total Time: 12:22:10 | |||||
Hey Vanilla, I just wanted to let you know I totally CHICKED a guy at my race on Sunday. A big, muscle guy to boot. :D
ReplyDeleteLove your blog!
You keep a good log. I don't have the ability to focus in order to do just sit down and do it. I also like how you have your workouts down to the pace you want. I wish I had the motivation to get all that done.
ReplyDeleteThis yellow running man above is totally mesmerizing. I can't take my eyes off of it. Watch. He nevers gets tired.
ReplyDeleteYour running log reveals the true signs of a FIRSTer. Not much variance in pace across the runs. I see a 10 miler...half way to your longest marathon training LR.
I struggle with the same dilemma. Those warm up/cool down miles always muck things up.
ReplyDeleteThey're not worthy of a separate entry, but I too can't not take credit for them.
Great mileage in April
ReplyDeleteInteresting. So this is the organized side of Vanilla?
ReplyDeleteSo this is what an organized runner looks like- hmm, I'm going to have a good long talk with my little black running log.
ReplyDelete